general warmup (15 minutes)

2 hand front swings x 50 feet

grave diggers x 15/15 reps

archer pulls x 15/15 reps

specific warmup (5 minutes)

barbarian squat + front lunge set up and light practice

strength (20 minutes)

1 rep = barbarian squat x 1 + front lunge x 1

7 reps x 3 sets

conditioning/accessory work (1 round)

long cycles x 40 reps